Chili and Beans

Ingredients
1 lb ground beef (2 oz per serving)

2 med cans chunk tomato (no sugar added)

2 med cans kidney beans (2 oz per serving)

1 small can diced chilies (optional)

1 onion, diced

1 cup bell pepper, diced

garlic, chili powder, salt and pepper amount to your preference – see Note below.

Directions

Brown and crumble meat in a nonstick pan.  Add all the rest of the ingredients to the meat (or transfer to a larger pan).  Add water to thin.  Bring to a simmer and cook over a low flame for an hour, stirring occasionally.  Measure into 7 servings and enjoy.

Serves 7

Abstinent Measuring

1 serving =  1 protein and 1 vegetable.

Note

Spices – there are many premixed prepared chili spices at the grocery stores.  Look in the spice section AND in the canned chili or ethnic foods.  My fav is Carroll Shelby’s Original Texas Chili Kit, but are many more choices.  Watch for sugar content.

Make-It-A-Meal

• For lunch serve with a salad
• For dinner serve with another vegetable and a salad.

*contribution from Area II Cookbook 2004

Superfast Salisbury Steak

Ingredients

12 oz ground Turkey Breast

12 oz ground Round Steak

2 ½ slices dry Whole Grain Bread made into crumbs

2 large Egg Whites

Nonstick cooking spray

¼ cup Water

3 TBLspoon Tomato Paste

1 ½ teaspoon Worcestershire Sauce

1 teaspoon Soy Sauce

¼ teaspoon freshly ground Pepper

3 cup Onion Soup

Directions

Combine first 4 ingredients. Divide meat mixture into 6 equal portions, shaping each into a ½ inch-thick patty.  Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 6 minutes or until browned, turning after 3 minutes. Remove patties from pan; keep warm.  Stir in water and remaining ingredients. Bring to a boil; add patties. Cover, reduce heat, and simmer 10 minutes. Uncover and cook until mixture is reduced to ¾ c (about 10 minutes).

Makes 5 servings.  . 

Abstinent Measuring

Each serving = 1 protein, ½ grain, condiment

*contribution from Area II Cookbook 2004

CHILI the CEAHOW Way

Ingredients

2 ½ pounds ground Turkey or Beef

2 Large Onions

2 TBLspoon Cumin

1 TBLspoon Chili Powder

2 TBLspoon Paprika

½ teaspoon Cinnamon

2 teaspoon. Salt

1 large can Diced Tomatoes (28 oz)

1 can Rotel Tomatoes

12 oz jar Salsa

1 -6 oz can diced Green Chilies

2 cans beans of your choice (Pinto, Kidney etc)

Directions

Brown the Meat and Onions, then add Spices, stir well. Put meat mixture in Crockpot with Tomatoes, Salsa, Chilies and Beans.  Stew until thoroughly melded and hot.

Makes 12 cups (6x2 cup servings)

Abstinent Measuring

Each serving 2 cups = 1 protein and 1 vegetable

*contribution from Janann Y

“Spaghetti” Squash-that is - with Meat Sauce

Ingredients

2 cup Spaghetti Squash, cooked

3 ½ oz ground Beef, cooked

½ cup Spaghetti Sauce, check for no sugar

½ oz Parmesan Cheese

½ cup sliced canned Mushrooms

Directions

Measure out squash onto a plate.  Top with beef, mushrooms, spaghetti sauce and cheese.  Heat briefly in microwave to bring to serving temperature.

Serves one

Abstinent Measuring

one serving = 2 vegetables, 1 protein, plus optional sauce

Make It A Meal

This is a full lunch meal, but adding a Side salad and Salad Dressing makes this a perfect dinner 

*contribution from Area II Cookbook 2004

Stuffed Cabbage Rolls

Ingredients

See Basic Meatloaf Recipe

Approximately 16 Cabbage Leaves

1 large can Tomato juice

Seasoning (Salt, Pepper, Garlic powder…)

Directions

Follow the first two steps in Basic Meatloaf.   Take 2 oz of meat.  Place in the center of a Cabbage leaf and roll to close. In a large pot, place the stuffed Cabbage leaves and cover with Tomato juice.  Cook on top of stove approximately 1 ½ hours – until done.

Abstinent Measuring

2 stuffed Cabbage Rolls = 1 protein and 1 vegetable

*contribution from Area II Cookbook 2004

Stuffed Bell Pepper

Ingredients

See Basic Meatloaf Recipe

One bell pepper for each 4 oz meatloaf

Directions

Follow the first two steps in Basic Meatloaf.  Parboil bell pepper – one for each 4 oz of meatloaf. Stuff bell pepper with 4 oz meatloaf and top with remaining sauce.  Bake 1 hour.

Abstinent Measuring

Each stuffed pepper = 1 protein and 1 vegetable

*contribution from Area II Cookbook 2004

Simple Meatloaf

My favorite, easiest meatloaf recipe

Ingredients

2 lbs lean ground Beef

1 TBLspoon Herb d’Provence

1 teaspoon Sea Salt
1 small can Rotel Tomatoes

Directions

Preheat oven to 350 degrees.  Mix all ingredients.  Put in 8” x 11” glass baking dish.  Bake for 1 hour.

Abstinent Measuring

4 oz = 1 protein  

Cheesy Meatloaf

Ingredients

2 lb Ground Beef

1 Egg

4 oz Grated Cheese (Cheddar, Jack, Parmesan…)

8 oz Tomato or Spaghetti Sauce

1 pkg Onion Soup mix (check sugar content)

seasoning as desired 

Directions

Preheat oven to 350 degrees.  Spray meat loaf pan with nonstick spray.  Combine Beef, Egg, 4 oz Sauce, Soup mix and seasoning in a bowl.  Place mixture in meatloaf pan and cover with remaining 4 oz sauce.  Bake 1 hour.  Cut into four ounce slices.

Abstinent Measuring

4 oz = 1 protein 

*contribution from Area II Cookbook 2004

Basic Meatloaf

Ingredients

1 lb Ground Beef

½ cup Diced Onion

2 teaspoon Sage

1 teaspoon Salt

1 teaspoon Pepper

1 Egg

1 small can Tomato Sauce

2 TBLspoon Dried Parsley

Directions

Preheat oven to 400 degrees.  Mix together Beef, Onion, Sage, Salt, Pepper, Egg, and ½ can Tomato Sauce.  Mold into 4 individual loafs.  Bake for 25 minutes.  Spoon remaining ½ can of Tomato Sauce over loaves. Sprinkle with Parsley.  Bake 5 minutes more.   Let stand 5 minutes before serving.

Abstinent Measuring

4 oz = 1 protein 

*contribution from Area II Cookbook 2004

Beef Brisket (Jewish Style)

Ingredients

4.4 to 5 pounds Boneless Beef Brisket (flat cut preferable, but I use any cut)

1 clove Garlic, peeled, cut lengthwise in half

2 TBLspoon Vegetable Oil

2 teaspoon Salt

1/2 teaspoon Black Pepper

3 diced medium Onions

1 - 14.5 oz can diced Tomatoes, not drained

2 ribs Celery with leaves, chopped

1 TBLspoon fresh Rosemary leaves

1 teaspoon fresh Thyme leaves

1 Bbay leaf

6-8 medium Carrots

1/4 c. chopped fresh Parsley

Optional

Sugar free BBQ sauce

Use on the Leftovers, for a different flavor

1 can tomato paste

some liquid smoke, vinegar and sweetener to taste

Directions

Preheat over to 325F. Rub garlic over brisket.

Heat oil in roast pan, place brisket in and brown evenly. Pour off drippings, salt and pepper.

Add reserved garlic, onions, under brisket. Stir in wine or vinegar, tomatoes, celery, rosemary, thyme and bay leaf.

Cover, place in oven and cook 3 hours, basting if you like.

Add carrots and parsley and continue cooking uncovered for 30 minutes, until carrots tender.

Remove brisket, refrigerate overnight. When pan cools remove oil, bay leaf and place in blender with all vegetables for great thick gravy. Or remove vegetables skim fat and serve with brisket. Brisket will carve easily next day and all fat can be removed.

Abstinent Measuring

4 oz = 1 protein

Recipe adapted from Jewish Cooking in America by Joan Nathan

Mom's Rare Roast Beef

My Mom was a fantastic cook and knew how to make a food dollar stretch to it's ultimate limit. It's a skill. She could buy the cheapest ingredients and make it a gourmet meal--before gourmet was cool, lol! This is her famous roast beef. It’s made with one of the cheapest cuts of beef you can buy – Sirloin Tip or Boneless Rump Roast. When done, it tasted like she had spent a fortune on the meat. Everyone wanted to know her secret and the secret is patience; Patience to let things cook in a natural way. It’s a lesson we can apply in many areas of our lives.

Ingredients

3-8 lbs Sirloin Tip Roast or Boneless Rump Roast.

Olive Oil

Sea Salt

Black Pepper

Garlic Powder

Herbs --any non-salt seasonings will work. I prefer “Herbs de Provence,” there are various Spice vendors that combine Thyme, Marjoram, Rosemary, Basil, Fennel, Sage & Lavender—plus or minus the last few listed here.

Directions

Mom used to pan sear the Roast on all sides with oil to “seal in the flavor.” I find that a good coating of olive oil all over the Roast works just as good. The idea is to keep the juices IN the Roast to STAY in the roast.

Sprinkle all spices all over the Roast. A good crust of salt/pepper /herbs will form all over…think of it as like a heavy “salting/peppering” and it will be fine. A little too much will not hurt anything.

Place herb crusted Roast on oven-proof pan in 175 degree F oven. 5 to 8 hours. Plan on 1 ½ hour per pound of meat. Test with meat thermometer for desired ‘doneness” 140 for Rare, 160 for medium and 170 for well-done. Towards the very end, if looking for well-done, raise the oven temp to 200 degrees F--but watch it--the internal temp can go up very quickly the last hour.

When cooking is complete, remove from oven and let the Roast rest for 10 minutes before slicing.

Abstinent Measuring

4 oz Roast = 1 protein